Sunday Jan 13 |
 | Ronning 1:42:00 [3]20.5 km (4:59 / km) | |
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| Jog from Chisholm to Isaac Pines and back |
Saturday Jan 12 |
| Ronning intervals (Stromlo XC Intervals) 1:00:00 [5]14 km (4:17 / km) | |
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| Stromlo XC Intervals 5x1km 303,303,307,309,309 4minute jog/water on head recovery.
Started out very warm, got hotter each one. Hard to be relaxed as the core temperature rose. Best session again thus far. Two more intervals this week, same recovery, quicker by 3 seconds each interval.
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| C • impressive 2 |
| Ronning 32:00 [3]6.5 km (4:55 / km) | |
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| jog Isaac Pines |
Friday Jan 11 |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| jog at Isaac Pines |
Thursday Jan 10 |
| Ronning race (ACTVAC) 1:00:00 [5]12 km (5:00 / km) | |
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| Combined ACTVAC/AACT 3km 9.29 Splits 305,314,309 (7 seconds quicker than last weeks season best). Had a pack going at my pace for 1km just sitting in. Gaps opened up on the 2nd km, passing lots of walkers made it difficult to close them down quickly, wasted some energy doing that. Last km was on my own still relaxed out in front. Maybe won by length of the straight. Did I mention it was sunny and 32 degrees? Not a breath of wind made it easier.
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Wednesday Jan 9 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog at Isaac Pines |
Tuesday Jan 8 |
| Ronning tempo (Marathon tempo) 1:05:00 [4]16 km (4:04 / km) | |
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| Marathon tempo pace around the lake. Paced beautiful through 1km (4.48), then 4.01, 342, 343, 347, 347, 336 (down), 345, 353 (up), 335 (down), 348, 342, 343, 353 (up), 344. Averages out at 2:37 marathon pace for 14km or 1/3 distance.
Didn't find a great rhythm. Could'nt even find a tap before the start, so did the entire run on a pre-run tub of yogurt and a swig of flat coke zero. Severely dehydrated by the end.
Beautiful ended up 15km @ 3:24 marathon pace on the same diet
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| Ronning 30:00 [3]6 km (5:00 / km) | |
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| jog recovery run |
Monday Jan 7 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| jog Isaac Pines |